How Iridium Programs This

Iridium categorizes this advanced variation as a primary strength movement, using your body weight and rep performance to calculate a projected 1RM for progressive overload tracking. Because of the high demand placed on the lats, the AI reviews your 7-day training history and specific muscle recovery scores to ensure you are fresh enough to execute the movement effectively. If your recent workload indicates accumulated fatigue, Iridium will likely substitute this with a less neurologically demanding vertical pull.

Form Cues

Grip the bar significantly wider than shoulder-width
Keep the assisting arm straight while pulling with the working arm
Drive the working elbow forcefully down toward your hip
Pull your chest toward the hand of the working arm
Brace your core and keep legs straight to prevent swinging

Don't

Don't bend the assisting arm to help lift the weight
Don't swing the legs or kip to generate momentum
Don't let your shoulders shrug up toward your ears
Don't drop quickly; control the eccentric phase
Don't perform the movement if you feel sharp pain in the straight arm's shoulder

Common Mistakes

Bending the straight arm too early
Using momentum or kipping
Incomplete range of motion
Uneven pulling strength between sides
Rolling shoulders forward at the top

Muscles Worked

This exercise isolates the latissimus dorsi on the working side by shifting the center of mass, mimicking the mechanics of a one-arm pull-up with slight assistance from the opposite limb. It heavily recruits the biceps and brachialis of the pulling arm, while the core and scapular stabilizers (rhomboids, traps) work intensely to maintain a rigid, non-rotational position.